The Goal of Stretching

The goal of any stretching program should be to gain easy movement through the range of motion (ROM) required for a chosen activity.

Stretching after exercise can also improve muscle growth and reduce post-exercise soreness. Performed properly, stretching is also a great way to relax after training.

Who Should Stretch?

The short answer is: everyone.

Day to day activities (walking, lifting, etc) actually tighten (shorten) muscle fibres, thereby reducing flexibility year after year.

A stretching routine helps to remove that tightness, restoring the muscle to its
original length (and hence, flexibility).

Athletes have a much greater need, however. Intense exercise causes muscles to tighten to a greater extent (result: sore/stiff muscles).

The tighter the muscle, the greater the risk of injury.   Stretching helps prevent injuries!

Stretch Warm Muscles

Think of muscles as rubber bands: when cold they are brittle and snap easily. Stretching is best done after exercise, with warm muscles.

Start Slowly

Never stretch further than is comfortable, and move into a stretch gradually. You need to be able to feel the muscle stretching as you go.

Hold the Stretch

A safe stretch is held just before the point of pain. Hold for about 30 seconds then ease off slowly. Stretching should never hurt.

Don't Bounce!

Think back to the rubber band. Stretch it quickly and it can snap without warning; stretch slowly and you can find a safe stretch.

Don't Compete!

Few of us are gymnasts; we all have our own level of flexibility. Never try to stretch further than is comfortable, or compete with others.

Don't be Afraid to Ask

If you're not sure, ask someone who knows!
If their advice sounds wrong, ask someone else.